Public Whiteboard

Components

Strict Press

Metcon

Settings

WOD

Friday

warm up

Trainers Choice (No Measure)

Weightlifting

Strict Press (3x5)

Strict Press
3×5 @ 70%
E2M

Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps in the max effort set, so if that’s not going to happen, lower the percentage slightly.

THEN

Strict Press (Max Reps)

Strict Press
1 Max Rep Set @ 60%

Metcon

Metcon (Time)

4 Rounds
8 Squat Snatch 135/95lbs
Run 200m
2 Legless Rope Climbs
Run 200m
The Run is your forced transition between two reasonably demanding movements. Get started on your run immediately after finishing the Snatch or Climbs, and build your pace until your running back into the gym straight to the next movement.

20 Min Cap

Scale Accordingly

Extra Credit

Metcon (AMRAP - Reps)

AMRAP 10 Minutes
8 Ring Dips
20 S-Arm Russian KB Swings 53/35lbs
Breaking up the ring dips early isn’t a bad idea so you can hop right back up onto the rings. Practice switching hands mid-rep with the KB so you can do these sets unbroken.

Whiteboard:

Friday, May 17, 2019